🦷 Bones and teeth

Bones and teeth are the hardest tissues in the body. About 99% of the body's calcium is found in them, in the form of the mineral hydroxyapatite. EU Regulation 432/2012 allows products to state that calcium is needed for the maintenance of normal bones and teeth, that vitamin D contributes to the absorption of calcium and phosphorus, and that protein contributes to the maintenance of normal bones — but only if the product is at least a “source” of that nutrient.

Milk is such a source: 100 g contains 113–122 mg of calcium, about 15% of the reference daily intake (800 mg), and more than 12% of its energy comes from protein. According to EFSA, dairy products are the main source of calcium in Europe; others are dark green vegetables, pulses, nuts, fish with small bones and fortified foods. The NHS advises adults to get 700 mg of calcium a day; EFSA advises 950 mg for people aged 25 and over.

For teeth, sugar matters. The WHO advises that free sugars should provide less than 10% of dietary energy, because a higher share is linked to tooth decay. Milk's natural sugar is not a free sugar, but in condensed milk, sweetened milk drinks and desserts sugar is added. The NHS calls plain milk and water the best drinks for young children.

Bones or teeth? They are not the same tissue, although both are built of the same calcium mineral, hydroxyapatite, and together hold 99% of the body’s calcium. What the advice shares is calcium, vitamin D and protein; where it parts is the extra: for bones it is movement, not smoking and less alcohol, for teeth it is less free sugar (below 10% of energy, says the WHO). So a glass of milk helps with the shared building blocks, but it will not replace either of these habits.

On packs, look for the EU wording “calcium is needed for the maintenance of normal bones and teeth”, which a product may carry only if it is at least a source of calcium. Plant-based drinks that replace milk should list calcium on the label, at least 60 mg per 100 ml. You will find them in the chilled and long-life aisles of supermarkets, in health-food shops and in the dairy section.

Why it matters to you. Milk alone will not save your bones: a review of 44 cohort studies in people over 50 found no link between the amount of milk or dietary calcium and the risk of fractures. For strong bones, the NHS advises physical activity, enough calcium and vitamin D, not smoking and drinking less alcohol. If you avoid dairy, check fortified drinks for calcium on the label — at least 60 mg per 100 ml.